What is hydration and how is it achieved?

Hydration is the state of having sufficient amounts of water and electrolytes in the body. Being hydrated helps maintain the fluid balance necessary to maintain normal functions.

Hydration is based on adequate water consumption. It is recommended that a healthy adult consume approximately 2-3 litres of water per day. However, body water requirements may vary depending on a person's age, gender, activity level, environmental conditions and health status. Exercise, exposure to hot weather or high altitudes may increase body water requirements.

Drinking water doesn’t just mean drinking water. Foods that contain fluids (e.g., fruits and vegetables), fluid supplements (e.g., sports drinks), and other beverages (e.g., tea and coffee) can also help you stay hydrated. However, some beverages, such as caffeine and alcohol, can disrupt your body’s fluid balance and increase your need for water.

The importance of hydration is crucial for the healthy functioning of the body. Drinking enough water helps the organs and systems in the body function properly. In addition, hydration helps keep the skin moist, maintains digestive health, prevents the body from overheating in hot weather or while exercising, and has many other health benefits.

Sources:

Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458. https://academic.oup.com/nutritionreviews/article/68/8/439/1874869

Institute of Medicine (US) Panel on Dietary Reference Intakes for Electrolytes and Water. (2005). Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK109832/